How Fat Loss Actually Works

How Fat Loss Actually Works (It’s Simpler Than You Think)

You’ve probably heard it all when it comes to "fat loss secrets."

• Eat less, run more.
• Cut carbs.
• Do keto.
• Try intermittent fasting.
• Avoid sugar.

Those all have their place... but here’s the truth:
👉 There’s only ONE rule that matters for fat loss.

That rule is this:
👉 You have to burn more calories than you consume.

That’s it. Simple, right? But if it’s so simple, why do so many people struggle with it?

The answer has to do with your metabolism — the engine that controls how many calories your body burns every day.

How Does Your Body Burn Calories?

Your metabolism burns calories in 4 main ways. Here’s a quick breakdown of where your daily calorie burn comes from:

• 70% - Resting Metabolic Rate (RMR): This is the energy your body uses just to stay alive (breathing, blood circulation, organ function, etc.).
• 15% - NEAT (Non-Exercise Activity Thermogenesis): This comes from daily movement that’s not formal exercise, like walking, fidgeting, and cleaning.
• 10% - Thermic Effect of Food (TEF): These are the calories your body burns to digest food.
• 10% - Structured Exercise: Workouts, lifting, cardio, and planned training sessions.

Why This Matters for Fat Loss

Here’s why this breakdown matters:

If you’re only focused on burning calories through workouts, you’re only controlling 10% of the total calories your body burns. But look at the other 90%:

• RMR (70%): You can’t change this much, but muscle mass increases it slightly.
• NEAT (15%): Walking more, fidgeting, and general movement boosts this.
• TEF (10%): Eating more protein increases this because protein requires more energy to digest.

Here’s a quick example:
If you’re eating 2,500 calories/day, here’s where those calories get burned:

• RMR (70%): 1,750 calories burned — just to keep you alive.
• NEAT (15%): 375 calories burned through daily movement (like walking or housework).
• TEF (10%): 250 calories burned from digesting food.
• Exercise (10%): 250 calories burned from a 1-hour workout.

So What Should You Focus On?

If you’re only focused on workouts, you’re chasing that small 10% slice. Instead, focus on how to influence the 90%:

• Build Muscle: Muscle increases your RMR, meaning you burn more calories at rest.
• Move More: Increase NEAT by walking more, parking farther away, and taking the stairs.
• Eat High-Protein Meals: Protein boosts the TEF (Thermic Effect of Food), increasing calorie burn.

This is why diets like Keto, Intermittent Fasting, and "cut carbs" work.
They aren’t magical — they just help you create a calorie deficit (burning more than you consume).

Takeaways

1️⃣ Stop chasing calorie burn from workouts alone.
2️⃣ Start focusing on the 90%: RMR, NEAT, and TEF.
3️⃣ Build muscle, move more, and eat more protein.

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If you’re ready to stop chasing fads and start making real, sustainable progress, Be Strong Fitness in Houston, TX, is here to help. Our training programs help you build strength, improve your metabolism, and see long-term results.

👉 Take a Test Drive and try 2 FREE classes.

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